19/04/2022
Highlights from a session I did today with a CrossFit athlete looking to improve his pulling strength.
This was some accessory work we put together with him to work on.
Compound movements with a weakness in Hip IR & Hip Extension will require compensation, the compensation will depend on the individual so if noted it’s cool to watch the feet and hips through gait and of course posture.
Adductors, an often forgotten muscle, assist with Hip IR, hip extension and adduction.
Weakness in adductors will compromise the above and most likely compensate via glutes (med, min) & TFL.
On assessment his glutes were really dominant. Boooty gainzzz
Often I’ve found a poor transfer of weight through gait. There tends to be a ‘heavier’ landing of one foot or the other so hip extension will bias one side more than the other which then results in compensation further up the chain. SIJ, Lumbar, thoracic, cervical, shoulder and head position. However, is the tightness in adductors coming from feet, tibiotalar? This is what needs to be assessed. Walking, running, bounding, jumping. What’s happening? It’s about piecing the puzzle together and strengthening the whole chain, what’s weak or causing compensation?
For example on a deadlift, weak adductors mean added load usually through lower back, glutes and hamstrings. Not necessarily a bad thing but bracing becomes important. Bracing, lats and adductors again, due to fascia lines then come into play so again we revert back to weak or fatigued adductors (like in this case) and we could have an issue.
We started with.
A1. Copenhagen Plank 30s-45s holds
A2. Long Lever Copenhagen Planks 6-8 reps
A3. FFE Reverse Lunges 6-8 reps
Then moved into a relatively advanced single leg deadlift.
We added in the slider on the back leg. Maintaining contact with the ground stops the hips from ‘opening up’ and creates increased adductor involvement and better loading of the hamstring in the lengthened position.
Something that really got my brain firing today so I thought I’d share 🧠 🤯
